Breakfast is touted as the most important meal of the day….but is it? Growing up I remember hearing that breakfast was uber important because it “wakes up” the metabolism to continue working throughout the day. “Don’t skip breakfast or you’ll gain weight and suffer a slow metabolism,” they told us. Lately, I’ve heard some alternative views, including early morning fasting or even skipping breakfast to allow the digestive tract to rest at the most optimal time. What do we believe? I personally believe one thing to be true – EVERY meal of the day is the most important meal of the day. Whether you eat 2 large meals a day, or 6 small meals a day, the quality of your food will always trump the frequency of your meals. Do our bodies care how often we fuel up? Of course, but they care more about the quality of the fuel. Nutrient dense foods are naturally satisfying, while nutrient-poor foods leave us feeling hungry again before our next meal.
For example, someone on a low carb, high protein diet will need to eat frequently. Without carbohydrates our brains cannot function well – we get foggy, disoriented, and unproductive. In contrast, a diet high in simple carbohydrates can cause peaks and valleys (aka sugar crashes) that leaves us craving more carbs and sugar and can eventually lead to insulin resistance and type 2 diabetes. The mainstay of a plant-based diet is consuming a high percentage of complex carbohydrates, while focusing quality and variety of plant-proteins, rather than the quantity or grams of protein. If you haven’t read up on The Protein Myth, I recommend you do so now.
Tofu happens to be a complete protein, making it easy for the body to use. While there’s nothing wrong with asking our bodies to build protein from a variety of amino acids from plant-based foods, tofu is a versatile, high protein, low-fat, plant-based food to incorporate into your diet. If the word Tofu gives you anxiety about breast cancer or man boobs, check out my recent post on The Truth About Soy. It has been well established that populations with diets high in soy have lower rates of breast cancer and heart disease, and there is no recent, substantive evidence to support these common media-driven, fear-inciting health claims about soy. Unfortunately, the media has taken control of disseminating health information to the public. Read that sentence again. The media (not doctors, or nurse practitioners, or registered dietitians) is primarily responsible for disseminating health information to the public. If someone tells you to avoid soy because it disrupts your hormones, ask them for the evidence. Then take a class in statistics to learn how to evaluate that evidence and decide if its worthy of consideration. Then perform a literature review. Look at all of the evidence with just as much criticism. Until you’ve done this, it’s not fair to demonize any food or food group, and I can almost guarantee you the CBS morning news anchor has not done this in preparation for his 15 second clip. ::Jumps off soapbox::
This Turmeric-Tofu scramble is one of my favorite breakfasts because scrambled eggs are the perfect lazy Sunday comfort food. I have fond memories of my Dad teaching me to break apart squares of Kraft cheese for our cheesy scrambled eggs. Whether or not eggs are a part of your diet, you will undoubtedly enjoy this dish! This is one of the easiest, most delicious plant-based breakfast’s I’ve ever made. Amazingly, tofu can be easily morphed into a scrambled-egg like product. By morphed, I mean crumbled with your fingers into a skillet. You can experiment with a variety of different veggies and starches (sweet potatoes, yellow potatoes), and choose your own seasonings and toppings. Turmeric powder gives the dish that appealing golden color, as well as potential anti-inflammatory properties.
Time: 20 minutes
- 16 oz extra firm, organic tofu (all organic tofu is non-GMO)
- 1/2 onion, diced
- 3-4 small potatoes, or 1-2 large potatoes (sweet, purple, golden), or you can substitute any of your favorite veggies (zucchini, bell peppers, tomatoes, etc)
- handful of organic baby spinach
- 1 tsp turmeric
- 1 tsp sea salt (or more to taste)
- 1/2 tsp ground black pepper
- 1 tsp chili powder (optional)
- 1 sliced avocado
- 1 tbsp olive oil
- In a large skillet (avoid cast iron), saute onion and potatoes in olive oil until potatoes begin to soften. This step will take the longest.
- Crumble tofu with your fingers into a bowl. Once potatoes are soft, add Tofu to the skillet.
- Add spices and stir well.
- Add spinach and stir until wilted
- Taste and add more seasoning as desired
- Serve with sliced avocado